{"practices":[{"oldPracticeCode":"eal17","linkHref":"drills/Strength/Abs/Abdominal-crunch--sit-up.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal17","pracTitle":"Abdominal crunch/ sit up","pracDescription":"Lie on stability ball with feet fixed on floor - Knees..."},{"oldPracticeCode":"eal18","linkHref":"drills/Strength/Abs/Core-stability-abdominal-roll.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal18","pracTitle":"Core stability abdominal roll","pracDescription":"Advanced exercise - Start with ball under..."},{"oldPracticeCode":"eal19","linkHref":"drills/Strength/Abs/Core-stability-jack-knife.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal19","pracTitle":"Core stability jack knife","pracDescription":"Advanced exercise - Start with feet fixed on..."},{"oldPracticeCode":"str21","linkHref":"drills/Strength/Abs/Crunches.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu21","pracTitle":"Crunches","pracDescription":"Click for more..."},{"oldPracticeCode":"str24","linkHref":"drills/Strength/Abs/Reverse-Crunch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu24","pracTitle":"Reverse Crunch","pracDescription":"The Reverse Crunch tones the lower abs...."},{"oldPracticeCode":"str22","linkHref":"drills/Strength/Abs/Swiss-Ball-Side-Crunches.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu22","pracTitle":"Swiss Ball Side Crunches","pracDescription":"Click for more..."}]}
{"practices":[{"oldPracticeCode":"str27","linkHref":"drills/Strength/Arms/Barbell-Curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"barbellcurl","pracTitle":"Barbell Curl","pracDescription":"The Barbell Curl builds bicep mass and overall arm..."},{"oldPracticeCode":"str30","linkHref":"drills/Strength/Arms/Cable-Curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"cablecurl","pracTitle":"Cable Curl","pracDescription":"The Cable Curl is used to chisel the biceps...."},{"oldPracticeCode":"str34","linkHref":"drills/Strength/Arms/Closed-Grip-Bench-Press.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"closegripbenchpress","pracTitle":"Closed Grip Bench Press","pracDescription":"The Close Grip Bench Press places the emphasis on the..."},{"oldPracticeCode":"str35","linkHref":"drills/Strength/Arms/Concentration-Curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"concentrationcurl","pracTitle":"Concentration Curl","pracDescription":"The Concentration Curl will give your biceps a pe..."},{"oldPracticeCode":"str39","linkHref":"drills/Strength/Arms/Dumbell-Curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"dumbellcurl","pracTitle":"Dumbell Curl","pracDescription":"The Dumbell Curl is an excellent bicep builder...."},{"oldPracticeCode":"strength07","linkHref":"drills/Strength/Arms/Dumbell-Curl-strength07.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu7","pracTitle":"Dumbell Curl-strength07","pracDescription":"The Dumbell Curl is an excellent bicep builder...."},{"oldPracticeCode":"str40","linkHref":"drills/Strength/Arms/Dumbell-Flyes.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"dumbellflyes","pracTitle":"Dumbell Flyes","pracDescription":"The Dumbell Curl is an excellent bicep builder...."},{"oldPracticeCode":"strength16","linkHref":"drills/Strength/Arms/Push-Up.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu16","pracTitle":"Push Up","pracDescription":"This exercise works on the arm muscles...."}]}
{"practices":[{"oldPracticeCode":"strength12","linkHref":"drills/Strength/Back/Back-Extension.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu12","pracTitle":"Back Extension","pracDescription":"Click for more..."},{"oldPracticeCode":"eal6","linkHref":"drills/Strength/Back/Barbell-bent-over-row.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal6","pracTitle":"Barbell bent over row","pracDescription":"Muscle Groups: Latissimus dorsi, biceps Joint..."},{"oldPracticeCode":"strength02","linkHref":"drills/Strength/Back/Barbell-Row.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu2","pracTitle":"Barbell Row","pracDescription":"The Barbell Row is one of the best mass builders for..."},{"oldPracticeCode":"str32","linkHref":"drills/Strength/Back/Cable-Row.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"cablerow","pracTitle":"Cable Row","pracDescription":"The Cable Row adds width and thickness to the lats..."},{"oldPracticeCode":"eal15","linkHref":"drills/Strength/Back/Chin-up.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal15","pracTitle":"Chin up","pracDescription":" - Start by hanging from the bar - Use muscles in..."},{"oldPracticeCode":"str42","linkHref":"drills/Strength/Back/Dumbell-Row.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"dumbellrow","pracTitle":"Dumbell Row","pracDescription":"The Dumbell Row will allow you to isolate your la..."},{"oldPracticeCode":"eal14","linkHref":"drills/Strength/Back/Seated-bent-over-lateral-raises.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal14","pracTitle":"Seated bent over lateral raises","pracDescription":" - Sit on the end of bench - Bend from the waist..."}]}
{"practices":[{"oldPracticeCode":"eal12","linkHref":"drills/Strength/Biceps/Barbell-arm-curl.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal12","pracTitle":"Barbell arm curl","pracDescription":"Muscle groups: Biceps Joint movement:..."},{"oldPracticeCode":"eal15","linkHref":"drills/Strength/Biceps/Chin-up.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal15","pracTitle":"Chin up","pracDescription":" - Start by hanging from the bar - Use muscles in..."},{"oldPracticeCode":"eal10","linkHref":"drills/Strength/Biceps/Dumbbell-upright-row.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal10","pracTitle":"Dumbbell upright row","pracDescription":"Muscle Group: Trapezius, Deltoids, Biceps Joint..."}]}
{"practices":[{"oldPracticeCode":"bench1","linkHref":"drills/Strength/Chest/Bench-Press.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"bench1","pracTitle":"Bench Press","pracDescription":"The Bench Press builds pectoral mass along with the..."},{"oldPracticeCode":"str28","linkHref":"drills/Strength/Chest/Bench-Press-str28.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"benchpress","pracTitle":"Bench Press-str28","pracDescription":"The Bench Press builds pectoral mass along with the..."},{"oldPracticeCode":"strength06","linkHref":"drills/Strength/Chest/Bench-Press-strength06.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu6","pracTitle":"Bench Press-strength06","pracDescription":"The Bench Press builds pectoral mass along with the..."},{"oldPracticeCode":"str36","linkHref":"drills/Strength/Chest/Declined-Bench-Press.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"declinebenchpress","pracTitle":"Declined Bench Press","pracDescription":"The Decline Bench Press places more emphasis on your..."},{"oldPracticeCode":"strength17","linkHref":"drills/Strength/Chest/Decline-Push-up.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu17","pracTitle":"Decline Push up","pracDescription":"This exercise works on the chest muscles...."},{"oldPracticeCode":"str37","linkHref":"drills/Strength/Chest/Dips.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"dips","pracTitle":"Dips","pracDescription":"Dips build mass in the lower pecs and serratus and..."},{"oldPracticeCode":"eal1","linkHref":"drills/Strength/Chest/Dumbbell-Flyes.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal1","pracTitle":"Dumbbell Flyes","pracDescription":"Dumbbell Flyes add muscular detail to your chest. Muscle..."},{"oldPracticeCode":"str38","linkHref":"drills/Strength/Chest/Dumbell-Bench-Press.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"dumbellbrenchpress","pracTitle":"Dumbell Bench Press","pracDescription":"The Dumbell Bench Press develops your chest and strengthens..."},{"oldPracticeCode":"strength11","linkHref":"drills/Strength/Chest/Dumbell-Flyes.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu11","pracTitle":"Dumbell Flyes","pracDescription":"Dumbell Flyes add muscular detail to your chest...."},{"oldPracticeCode":"eal13","linkHref":"drills/Strength/Chest/Incline-dumbbell-press.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal13","pracTitle":"Incline dumbbell press","pracDescription":" - Bench at 45% - Start with weights at shoulder..."},{"oldPracticeCode":"eal16","linkHref":"drills/Strength/Chest/Straight-arm-pullovers.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal16","pracTitle":"Straight arm pullovers","pracDescription":" - Rest shoulders on stability ball or bench - Activate..."}]}
{"practices":[{"oldPracticeCode":"eal7","linkHref":"drills/Strength/Glutes/Lunge.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal7","pracTitle":"Lunge","pracDescription":"Muscle Groups: Quadriceps, Gluteals, Hamstring,..."}]}
{"practices":[{"oldPracticeCode":"eal4","linkHref":"drills/Strength/Legs/Bent-legged-deadlift.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal4","pracTitle":"Bent-legged deadlift","pracDescription":"Muscle Groups: Gluteals, Hamstrings, Quadriceps,..."},{"oldPracticeCode":"eal7","linkHref":"drills/Strength/Legs/Lunge.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal7","pracTitle":"Lunge","pracDescription":"Muscle Groups: Quadriceps, Gluteals, Hamstring,..."},{"oldPracticeCode":"strength14","linkHref":"drills/Strength/Legs/Lunge-strength14.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu14","pracTitle":"Lunge-strength14","pracDescription":"The Lunge isolates the front thigh...."},{"oldPracticeCode":"eal3","linkHref":"drills/Strength/Legs/Squat.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal3","pracTitle":"Squat","pracDescription":"The Squats develop the thighs, glutes, adductors and..."},{"oldPracticeCode":"strength01","linkHref":"drills/Strength/Legs/Squats.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu1","pracTitle":"Squats","pracDescription":"The Squats develop the thighs, glutes, adductors and..."},{"oldPracticeCode":"eal5","linkHref":"drills/Strength/Legs/Stiff-legged-deadlift.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal5","pracTitle":"Stiff-legged deadlift","pracDescription":"Muscle Groups: Gluteals, Hamstrings, Erector..."}]}
{"practices":[{"oldPracticeCode":"eal16","linkHref":"drills/Strength/Lower-Body/Straight-arm-pullovers.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal16","pracTitle":"Straight arm pullovers","pracDescription":" - Rest shoulders on stability ball or bench - Activate..."}]}
{"practices":[{"oldPracticeCode":"str29","linkHref":"drills/Strength/Shoulders/Bent-Over-Flyes.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"bentoverflyes","pracTitle":"Bent Over Flyes","pracDescription":"Bent Over Flyes stimulate growth in your rear del..."},{"oldPracticeCode":"strength10","linkHref":"drills/Strength/Shoulders/Bent-Over-Flyes-strength10.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu10","pracTitle":"Bent Over Flyes-strength10","pracDescription":"Bent Over Flyes stimulate growth in your rear del..."},{"oldPracticeCode":"str31","linkHref":"drills/Strength/Shoulders/Cable-Raise.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"cableraise","pracTitle":"Cable Raise","pracDescription":"The Cable Raise give your front and medial delts separation..."},{"oldPracticeCode":"eal2","linkHref":"drills/Strength/Shoulders/Dumbbell-Lateral-Raises.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal2","pracTitle":"Dumbbell Lateral Raises","pracDescription":"Muscle Groups: Deltoids Joint Movement:..."},{"oldPracticeCode":"eal11","linkHref":"drills/Strength/Shoulders/Dumbbell-Shoulder-Press.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal11","pracTitle":"Dumbbell Shoulder Press","pracDescription":"Muscle Groups: Deltoids, Triceps Joint..."},{"oldPracticeCode":"eal9","linkHref":"drills/Strength/Shoulders/Dumbbell-Shrugs.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal9","pracTitle":"Dumbbell Shrugs","pracDescription":"Muscle Groups: Trapezius Joint Movement:..."},{"oldPracticeCode":"eal10","linkHref":"drills/Strength/Shoulders/Dumbbell-upright-row.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal10","pracTitle":"Dumbbell upright row","pracDescription":"Muscle Group: Trapezius, Deltoids, Biceps Joint..."},{"oldPracticeCode":"str41","linkHref":"drills/Strength/Shoulders/Dumbell-Press.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"dumbellpress","pracTitle":"Dumbell Press","pracDescription":"The Dumbell Press works your fron delts...."},{"oldPracticeCode":"str20","linkHref":"drills/Strength/Shoulders/Front-Raise.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu20","pracTitle":"Front Raise","pracDescription":"The Front Raise isloates the front delts...."},{"oldPracticeCode":"str19","linkHref":"drills/Strength/Shoulders/Lateral-Raises.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu19","pracTitle":"Lateral Raises","pracDescription":"The Lateral Raise isolates you medial delts...."},{"oldPracticeCode":"strength18","linkHref":"drills/Strength/Shoulders/Overhead-Press.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu18","pracTitle":"Overhead Press","pracDescription":"The Overhead Press works all three heads of the d..."}]}
{"practices":[{"oldPracticeCode":"str26","linkHref":"drills/Strength/Stomach/Stomach-Brace.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"stomachstrength","pracTitle":"Stomach Brace","pracDescription":"Click for more..."}]}
{"practices":[{"oldPracticeCode":"eal19","linkHref":"drills/Strength/Total-Boday/Core-stability-jack-knife.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal19","pracTitle":"Core stability jack knife","pracDescription":"Advanced exercise - Start with feet fixed on..."}]}
{"practices":[{"oldPracticeCode":"str33","linkHref":"drills/Strength/Triceps/Cable-Tricep-Extension.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"cabletricepext","pracTitle":"Cable Tricep Extension","pracDescription":"The Triceps Extension triggers mass and strength gains..."},{"oldPracticeCode":"eal8","linkHref":"drills/Strength/Triceps/Dumbbell-Kickbacks.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal8","pracTitle":"Dumbbell Kickbacks","pracDescription":"Muscle Groups: Triceps Joint Movement:..."},{"oldPracticeCode":"eal11","linkHref":"drills/Strength/Triceps/Dumbbell-Shoulder-Press.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"eal11","pracTitle":"Dumbbell Shoulder Press","pracDescription":"Muscle Groups: Deltoids, Triceps Joint..."},{"oldPracticeCode":"str23","linkHref":"drills/Strength/Triceps/Dumbell-Tricep-Extension.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu23","pracTitle":"Dumbell Tricep Extension","pracDescription":"The Dumbell Triceps Extension places emphasis on the..."},{"oldPracticeCode":"str25","linkHref":"drills/Strength/Triceps/Tricep-Dips.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu25","pracTitle":"Tricep Dips","pracDescription":"Click for more..."}]}
{"practices":[{"oldPracticeCode":"strength15","linkHref":"drills/Strength/Whole-Body/Dead-Lift.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/strength","fileName":"rfu15","pracTitle":"Dead Lift","pracDescription":"Equipment: Barbell..."}]}